This article is about 24 anti inflammatory foods with powerful healing benefits. Based on a review of studies relating to diet and inflammation that were published between 1950 to 2007, inflammation in the body can lead to ill health.
To eat correctly to avoid constant inflammation promotes better health and can ward off disease. Conditions involved with the inflammation such as arthritis or appendicitis , cardiovascular disease, certain cancer sand even Alzheimer disease may be triggered in part by inflammation. It is becoming increasingly clear that chronic inflammation may be at the root cause of many serious illnesses. Carbohydrates, fat and cholesterol are among the food components most likely to encourage inflammation whilst magnesium, beta-carotene, Vitamins A, B, C, D and E, fiber, omega-3 fatty acids, flavonoids, turmeric and tea are the strongest anti-inflammatories.
Chia seeds are a true superfood. Oddly, they are members of the mint family, but they taste totally neutral which makes them a very versatile food. Chia seeds have been used in ancient cultures for many medicinal purposes such as helping to ease joint pain and digestive issues. Omega-3 fatty acids are one of the most powerful anti-inflammatory components in nature as well as being great for the brain. Chia seeds contain more omega-3 fatty acids by weight than some does. These tiny seeds are also a complete protein, meaning that they contain all eight essential amino acids that your body cannot synthesize on its own and must get from food.
Wild fish such as Alaskan salmon contains anti-inflammatory omega 3. Wild is better than farmed, and it also is known to help numerous ailments. Try and incorporate oily fish into your diet twice weekly. If you don’t like fish, try a high-quality fish supplement.
Turmeric has a peppery warm and bitter flavor, and a mild fragrance slightly reminiscent of orange and ginger. While it is best known as one of the ingredients used to make curry, it also gives ballpark mustard it’s bright yellow color. Turmeric comes from the root of the curcuma longa plant,and has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. Turmeric was traditionally called Indian saffron because of its deep yellow orange color and has been used throughout history as a condiment, healing remedy and textile dye.
Ginger contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experienced reductions in their pain levels, and improvements in their mobility when they consume ginger regularly.
One study identified four sulfuric compounds in garlic that help cut inflammation. People who suffer from autoimmune diseases might be helped by including garlic in their diets. If you have psoriasis, a skin condition related to inflammation, try rubbing garlic oil directly on the affected area for relief.
Lab studies a fame compound in broccoli and other vegetables may block enzymes linked to joint, destruction and inhibit inflammation. Broccoli is abundant in vitamin K which in high amounts may slow the progression of osteoarthritis.
Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules such as cytokines. One of the best sources of this vitamin is dark green veggies such as spinach, kale and broccoli. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals like calcium and iron compare to those with lighter colored leaves.
Olive oil contains a natural anti-inflammatory agent. It may be partly responsible for the low levels of heart disease among those following a Mediterranean diet. Use it for cooking instead of butter or vegetable oil.
The antioxidant found in the skin of grapes, red wine and peanuts also fights inflammation in cancer. Drinking grape juice may lower inflammatory markers in the blood of people with stable coronary artery disease.
Just two tablespoons of ground flaxseed contain more than 140% daily value of the inflammation reducing omega-3 fatty acids. It also has more lignans, a cancer fighting plant chemical than any other plant food on the planet.
It’s a great anti-inflammatory as it contains papain, a protein digesting enzyme together with other nutrients such as vitamin C. Papain helps to reduce inflammation and improves digestion and heals burns.
Apple peels are very rich in polyphenols and flavonoids, that have been shown to have potent antioxidants and anti-inflammatory effects to improve joint health.
Blueberries not only reduce inflammation; they can protect the brain from aging and prevent diseases such as cancer and dementia. Aim for organic berries as the pesticides are hard to wash away due to their size.
Tea, especially green tea, is a great antioxidant and has anti-cancer properties. It can lower the levels of bad cholesterol, prevent cardiovascular disease and fight infections. Moreover, green tea has mild anti-inflammatory effects that can help those who suffer from rheumatoid arthritis. Green tea contains high amount of catechin polyphenols which gives them powerful antioxidant properties. The Chinese and Japanese people consume green tea on a regular basis; thus they have considerably lower heart disease rates compared to other people.
The biggest anti-inflammatory benefits that come from sweet potatoes are their high amounts of antioxidants, mainly beta-carotene, alpha-tocopherol and ascorbic acid. Studies have begun to show that these particular antioxidants may protect against the development and progression of knee osteoarthritis.
Cinnamon is a popular spice often used to flavour baked treats but cinnamon is more than just additive in our cakes. Studies have proven that the spice has anti-inflammatory properties which could help to ease swelling. Keep a good supply of cinnamon on hand and sprinkle it on your coffee or tea and on top of your breakfast cereal.
Greens such as kale, spinach, collard greens and Swiss chard are full of nutrients to ward off inflammation symptoms. These greens contain powerful antioxidants as well as flavonoids, carotenoids and vitamin C which will help ward off cellular damage and tissue injury.
These mushrooms contain compounds that enhance immune function. However, you should never eat them raw and limit the amount you eat of common commercial button mushrooms.
Nuts are known for their anti-inflammatory nature. Almonds, cashew nuts and walnuts can aid in inflammation specifically effective with rheumatoid arthritis. They are very versatile, making a great between-meal snack or adding flavor to any main dish or side dish.
Avocados contains anti-inflammatory and healthy fats which makes it a great choice for losing weight and fat loss. Maintaining a healthy weight is important as it helps to keep inflammation under control.
No other plant-based food has such a perfect ratio of all the essential amino and fatty acids other than hemp seeds. They are easy for digestion and harbour significant amount of alpha linolenic acid (Ala) and gamma linolenic acid (GLA). These compounds make hemp seeds the natural combatant for chronic inflammation and an important defense mechanism against chronic disease and premature aging.
This hot chili pepper has been praised for their health benefits since ancient times. All chili peppers contain natural compounds called capsaiciniods, which boost their anti-inflammatory properties. It is also been used as a digestive aid for long as well as to ease pain associated with arthritis and headaches.
Kelp such as kombu contains fucoidan, a type of complex carbohydrate with anti-inflammatory, anti-tumor and antioxidant effect. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer, and to promote collagen synthesis. The high fiber content of kelp also helps to reduce fullness, slow fat absorption and promote weight loss.
Studies show that tart sweet cherries can reduce pain from arthritis and post exercise soreness.